Wednesday 8.23.17

A) 10 x 20ft. Rope Sled Pulls B) 5 x 200m Farmers Carry C) 2 Super Sets – :30 Situps -:30 Arch Hold -:30 Hollow Hold

Tuesday 8.22.17

AMRAP 20 of: 15 Cal Row 15 Box Jump Overs (24/20) 15 DB Front Squats Rx – DB (55,35) ,BJO (24/20) L1 – DB (40,20) ,BJO (20/16) L2 – Coaches Choice

Monday 8.21.17

5 Rounds 10 DB Clean and Jerks 20 Box Jump Overs Rx – DB (50\35), BJ (24\20) L1 – DB (35\20), BJ (24\20) L2 – Coaches Choice

Friday 8.18.17

Ascending Ladder for 8 Minutes: 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB Rx – 115\80 L1 – 95\65 L2 – Coaches Choice

Wednesday 8.16.17

2 RFT: 20 Thrusters 20 Pull ups 20 Wall Balls 20 Calorie Row Rx – (95\65),Pullups,(20,14) L1 – (75,55),Pullups\RR,(20,14) L2 – Coaches Choice

Tuesday 8.15.17

3 Rounds: 60 Double-Unders 30 Calorie Row\Bike 15 Deadlifts Rx – DL (245/165), DU’s L1 – DL (50% 1RM) DU\DT L2 – Coaches Choice

Monday 8.14.17

For Time 15 Overhead Squats, 15 C2B 15 Snatches, 15 C2B 15 Front Squats, 15 C2B 15 Cleans, 15 C2B Rx – (95,65),C2B L1 – (95,65),Pull-Ups L2 – Coaches Choice Full Squat on all barbell movements

Sunday 8.13.17

3 Rounds: 15/10 Calorie Row, 15 Sit-Ups 15/10 Calorie Row, 20 Arch Ups 15/10 Calorie Row, 25 Flutter Kicks 15/10 Calorie Bike, 30 KBS